Why do some pros not bench???

I am just curious as to why I have heard a lot of pros (Phil among other) say that they avoid the bench press due to injury risk. Is it really that big of an injury risk? I myself prefer freeweights for chest because I feel the contraction better, but I know you can load on more weight on the bench. It is funny to hear pros talking about bench being so risky when they all do squats and deadlifts, which in my mind are a lot more high risk.

And does anyone know of pros who never do bench.......also it seems like more are willing to do incline than flat. I guess the angle puts less pressure on the shoulder. I am always curious why pros make the decisions they do working out, because obviously for them there is a lot more pressure to get everything right.

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Round up 100 people with torn pecs and ask them how they tore it. That should kinda answer it...

ummmm my guess is they'll say they were flaring the **** out of their elbows with way too much weight on the bar because they forgot to check their ego at the door. We all know that's not what they'll say, but that's pretty much exactly why they tore their pec.

The reason that so many people tear their pecs benching is because that's the exercise that most gym rats do 3 days a week. It's the most popular lift and if more people do that chest exercise than any other of course there's gonna be a lot of pec tears related to the bench.

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smith machine i would think plus besides the decreased risk its easier to load & unload.

aren't there issues with strictly using smith machines? I don't know to be honest... never really use them anyway.... they are tucked in the corners of my gym so they don't even occur to me to use them

aren't there issues with strictly using smith machines? I don't know to be honest... never really use them anyway.... they are tucked in the corners of my gym so they don't even occur to me to use them

i'v heard that too. they say it's because your shoulders are in a locked position just going up and down the pressure goes to your shoulders so it's bad for your rotator cuffs.

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Myself I have used Hammer Strength machines for chest (plate loaded ones) and I have loved them. Really feel my chest in those. I see they are very popular with pros as well. I was just curious is there was another reason, other than just the higher risk of injury that makes pros stay away from the bench press. Nor have I heard anything definitive about benching being bad for you. It is just more bro science, although in my mind there might be something to it as well, or I am sure more pros would be benching heavy.

Now that I think of it.....I don't remember Ronnie doing crazy benching either........I think I saw him do incline a few times, but didn't he primarily use freeweights as well?

aren't there issues with strictly using smith machines? I don't know to be honest... never really use them anyway.... they are tucked in the corners of my gym so they don't even occur to me to use them

it really does feel unnatural but i read that it feels that way because it helps isolate or some bull**** don't quote me on that but i guess you use less of your shoulders/triceps and keeps the tension on the pec/shoulder tie low. i use it but still bench often

ummmm my guess is they'll say they were flaring the **** out of their elbows with way too much weight on the bar because they forgot to check their ego at the door. We all know that's not what they'll say, but that's pretty much exactly why they tore their pec.

The reason that so many people tear their pecs benching is because that's the exercise that most gym rats do 3 days a week. It's the most popular lift and if more people do that chest exercise than any other of course there's gonna be a lot of pec tears related to the bench.

Ok, but you could do decline *and* go heavy....whereas with flat bench, you can't go quite as heavy without risking injury (over time). I personally do flat bench, but I rarely push myself on it. I make sure to pinch my shoulder blades back, do controlled reps, etc. Will probably start doing declines instead since I've hurt my rotator cuffs before getting a little careless on incline flies (and also a couple times in junior high from too much arm wrestling), so the way I see it, people like me gotta take *extra* care of our rotator cuffs.

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Thanks for that post. Man I could listen to Dorian talk about stuff all day long. He doesn't beat around the bush. Love the guy. Very no nonsense approach. And interesting to hear him mention the benching thing and say that you should forget it unless you are a powerlifter.

I rarely bench press anymore. I haven't had a training partner in 3 years and so I don't feel comfortable loading up a bar without someone to spot me (or someone I am comfortable with to spot me). I have torn both of my posterior labrums, however, I don't feel like they give me many issues with bench pressing. As long as form is good, no problems. If anything, my shoulders are stronger than they were before. I stick to incline db press these days for my first exercise and for what I go the heaviest on. I usually mix hammer strength, cables, dips, other dbs, etc. in for the rest of my chest workout.

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